Road to 220 - Fall/Winter Bulk with Animal's M-Stak 'n More!

[Neiderhiser]

Training and Supplement Log


Training Schedule:

Mon: Chest/Biceps
Tues: Quads/Hams/Calves
Weds: OFF
Thr: Back/Abs
Fri: Shoulders/Triceps
Sat: OFF
Sun: OFF


Supplements:

Animal M-Stak
Animal Pump
Animal Pak
Animal Nitro
Animal Omega
Animal Flex
Universal Torrent
Universal BCAA Stack
Universal Uni-Liver
Universal Real Gains
Nature's Best Isopure Whey


http://forum.bodybuilding.com/photo/data/500/Supps13.JPG







The Plan


Today will begin the start of my second bulk cycle, however this is the first log I've done on bb.com. My first bulk cycle went from Feb '09 - June '09 where I successfully added 25lbs. I went from 183lbs to 208lbs. It is now time to begin a second bulk cycle that will go from Sep '09 - Mar '10. I will begin this bulk session cycling Animal's M-Stak for the first time. I plan on taking at least 2 cycles back-to-back and possibly more depending on results achieved. Additional supplements to be taken were noted in first post along with training split.

I plan to start my bulking diet 500 cals above maintenance, which for me will be 3500 cals to start. I will then work my way up to 4500 cals over the next few weeks. A sample diet will be provided in a later post, but I will be keeping my diet relatively clean while throwing in the occasional cheat meals....after all it is football season! Go STEELERS!

My training routine will be mostly adhoc focusing on volume to start. I plan on working 3-5 exercises on each major muscle group with a minimum of 5 sets per exercise. I will also be incorporating drop sets as I see fit. After 6-8 weeks on high volume training I will be switching to a 5x5 program to concentrate on strength gains. Any suggestions for a good 5x5 program would be appreciated. LISS Cardio will be kept to a minimum and will be performed on OFF days as I feel necessary. I may also add some supplement workouts on off days to train lagging muscle groups.

Current Stats:

Height: 5' 9"
Weight: 202lbs
Approx Body Fat: 15%

Bench: 210x4
Squat: 275x6
Dead: 265x5

For all other stats check out my Bodyspace.

Goals:

Gain 20lbs of mass while keeping bodyfat under 18%
Increase overall strength using 5x5 program
Bench 250 x 1
Squat 315 x 5
Dead 315 x 1
DO WORK!


Current Pics:

http://forum.bodybuilding.com/photo/data/500/medium/019133.JPG

http://forum.bodybuilding.com/photo/data/500/medium/020133.JPG

http://forum.bodybuilding.com/photo/data/500/medium/021134.JPG

http://forum.bodybuilding.com/photo/data/500/medium/022117.JPG

http://forum.bodybuilding.com/photo/data/500/medium/02375.JPG

[Neiderhiser]

Meal 1:
4 Whole Omega3 Eggs
1/2 cup dry oats
8 oz 2% Milk
Animal Pak
Animal Flex
Uni-Liver

Meal 2:
1/2 serving Real Gains
1 scoop Whey
BCAA Stack
M-Stak

Pre Workout:
Nitro
Pump

Post Workout:
Torrent
Nitro
BCAA Stack

Meal 3:
6oz Ground Beef 80% lean
5oz White Rice
1/2 cup Asparagus
Uni-Liver

Meal 4:
1 scoop whey
PB&J (whole wheat, natty pb, low sugar jelly)

Meal 5:
6oz Eye of Round Steak
5oz Baked Potato w/ sour cream
Spinach Salad w/ 2 tbsp Olive Oil & Vinegar
Uni-Liver

Meal 6:
1 scoop whey
Animal Omega


Total 3600 cals. Macros: 300/283/142 (P/C/F)

[H8vyHitter]

Good Luck! Seems to me a pretty solid stack!

[-KEN-]

sub'ed for this one. Good luck man

[Neiderhiser]

sub'ed for this one. Good luck man


Good Luck! Seems to me a pretty solid stack!


Thanks, appreciate the support guys!

[Neiderhiser]

Started M-Stak yesterday, but didn't workout due to my sh!tty gym being closed for the holiday. So today begins the training log. I had a ton of energy throughout my workout and got a great pump in my chest and bi's. I assume this is just a placebo effect from starting a new bulk, but I'll take it.


Chest:
DB Incline Bench:
40'sx20
50'sx15
60'sx12
65'sx10
70'sx8
50'sx6 Drop Set

Incline DB Flyes:
35'sx17
40'sx12
45'sx10
50'sx10
55'sx8
35'sx8 (DS)

High Pulley Cable Flyes:
60x18
70x12
70x11
70x10
80x7

Pushups:
To failure (12 reps)

Biceps:
EZ Bar Preacher Curls:
50x20
60x18
70x15
80x12
90x10
60x20

Incline DB Curls (palms out):
25'sx16
25'sx15
30'sx12
30'sx10
35'sx8
Drop Set Wide-Grip BB Curls: 65lbsx8


Total Weight: 33,550lbs

I only put down total weight so that I can compare my total volumes from week to week in case I switch things up. I like to try and meet or beat my previous weeks totals if possible.

[Neiderhiser]

Ended up eating about 3800 cals yesterday and probably could have eaten more, but I'm trying to pace myself and work up.

So I got through today's leg workout, but my energy levels felt depleted and I just wasn't feeling it like yesterday. I think my legs were still recovering from last weeks workout....I hobbled for 5 days straight! Anyways, here's how it went down:



Legs
Squats:
135x20
185x15
205x10
225x6....so disappointed on this set
135x12

Lying Leg Curls:
45x18
55x15
65x10
65x8
65x6

Calf Extns on Leg Press:
3ppsx23
4ppsx20
5ppsx20
6ppsx15
5ppsx16
4ppsx20
3ppsx18

pps=plates per side, for those unaware

DB Lunges:
BWx15
15'sx12
20'sx10
25'sx8
30'sx8

*Edit*
Total Weight: 83,832lbs

[Determin25]

Yo man keep up the good work, Gonna follow you and check it out. Thanks for the support on my end.

-Also what do you think of the BCAA Stack? I was thinking about adding it to my PWO Torrent.

-Always one more Rep-

[Animal Rep]

Now thats a stack and a journey my brother. Nice.

[Neiderhiser]

Yo man keep up the good work, Gonna follow you and check it out. Thanks for the support on my end.

-Also what do you think of the BCAA Stack? I was thinking about adding it to my PWO Torrent.

-Always one more Rep-

Hey man, thanks for stoppin in and showing your support. I'm already subbed on your log.

I love BCAA Stack. I just started using it about 3 weeks ago...I was looking for a glutamine supp and determined BCAA Stack was the way to go to get in some extra aminos. Tastes pretty good too. I usually take 2 scoops pre-wo, and then add a scoop or two to my torrent shake post-wo. Been working well for me.

[Neiderhiser]

Now thats a stack and a journey my brother. Nice.

Hey bro you know it! I don't mess around, time to get down to business.

[Neiderhiser]

3,500 calories in the gut yesterday. Woke up this morning with stiff legs after a crappy workout....guess i shouldn't be complaining. Today is an off day, but I decided to get in some light cardio and work on some abs/forearms for good measure.

15 min on the treadmill at 2.8 speed and 10% incline.

120 total reps of:
Decline Sit Ups
Leg Raises
Side Crunch on Ball

Seated DB Forearm Curls
20'sx23
25'sx20
25'sx18
30'sx13
30'sx10
20'sx14

Weighted Forearm Roll-Ups
10lbsx5

[Determin25]

Hey man, thanks for stoppin in and showing your support. I'm already subbed on your log.

I love BCAA Stack. I just started using it about 3 weeks ago...I was looking for a glutamine supp and determined BCAA Stack was the way to go to get in some extra aminos. Tastes pretty good too. I usually take 2 scoops pre-wo, and then add a scoop or two to my torrent shake post-wo. Been working well for me.

I think I am going to pick the BCAA Stack up. What flavor out of the 2 would you recomend?

-Always one more Rep-

[Neiderhiser]

I think I am going to pick the BCAA Stack up. What flavor out of the 2 would you recomend?

-Always one more Rep-


They both are decent. I prefer the Orange Splash, but I got one of each to mix it up.

[Neiderhiser]

Back
Deads:
135x20
185x15
225x10
245x8
265x4
225x7

One Arm DB Rows:
60'sx18
65'sx15
70'sx12
75'sx10
80'sx8
65'sx8 drop set

T-Bar Rows:
25x12
30x12
35x10
40x10
45x8
35x6 drop set
25x6 drop set

Total Weight: 24,060



Stepped on the scale today.....206! A 4 lb gain in 5 days on M-Stak, lovin it!

Overall a solid back work out. Just started dead lifting for the first time about 6 months ago, and damn! what an exhausting workout. I was sucking wind after that final set, but managed to get through the rest of the work out. 265 on deads is my PR, but I got 5 reps out about a month back.

Quads and Calves are sore as F*ck from tuesday's workout...had to stretch and warm up quite a bit to get those deads out, but damn did it feel good. Tomorrow is Shoulders/Tri's!

[Determin25]

Back
Deads:
135x20
185x15
225x10
245x8
265x4
225x7

One Arm DB Rows:
60'sx18
65'sx15
70'sx12
75'sx10
80'sx8
65'sx8 drop set

T-Bar Rows:
25x12
30x12
35x10
40x10
45x8
35x6 drop set
25x6 drop set

Total Weight: 24,060



Stepped on the scale today.....206! A 4 lb gain in 5 days on M-Stak, lovin it!

Overall a solid back work out. Just started dead lifting for the first time about 6 months ago, and damn! what an exhausting workout. I was sucking wind after that final set, but managed to get through the rest of the work out. 265 on deads is my PR, but I got 5 reps out about a month back.

Quads and Calves are sore as F*ck from tuesday's workout...had to stretch and warm up quite a bit to get those deads out, but damn did it feel good. Tomorrow is Shoulders/Tri's!

SOLID BRO! Keep up the good work. M-Stak has been good to me too, Keep it Up.

-Always one more Rep-

[Neiderhiser]

SOLID BRO! Keep up the good work. M-Stak has been good to me too, Keep it Up.

-Always one more Rep-

I hear ya D, looking forward to some big gains coming our way!

[Neiderhiser]

little late but em subbed to this man, good luck

Welcome aboard bro, the party has just gotten started.

[Neiderhiser]

So yesterday I was cursing a blue storm after I discovered I left my M-Stak at work, and work is 1.5hrs aways.....FML! So I'm 5 days into the cycle and already I'm going to miss 2 days on it....sh!t makes me rage. But you just have to keep pounding away and moving forward, so onto Shoulders 'n Tri's.


9/12/09
Shoulders/Tri's
Arnold DB Press:
35'sx18
40'sx14
45'sx12
50'sx10
55'sx7
40'sx7 drop set

DB Front Raises:
20'sx20
25'sx15
30'sx12
35'sx10
40'sx8
25'sx12 drop set

DB Lateral Raises:
15'sx20
20'sx15
25'sx10
25'sx10
30'sx8

DB Overhead Extensions:
45x20
50x15
55x12
60x10
65x8
50x10 drop set

EZ Bar Skull Crushers:
40x20
50x15
60x12
70x10
80x6

Single Pulley Rope Pushdowns:
30x12 drop set


Total Weight: 20,420lbs



Had a great workout yesterday, shoulders and tri's were fully pumped by the end of those drop sets. Shoulders/traps are sore as f*ck today, confirming the intense work I did. Today is a rest day, just gonna keep piling in the food. Tomorrow is Chest/Bi's, exercises will be changed up from last weeks chest day. I usually rotate between 2 sets of exercises for every muscle group every other week. Keeps the body guessing and has been working out well so far.

[Neiderhiser]

09/14/2009
Body Weight: 206lbs

Chest:
DB Bench Press:
50'sx18
55'sx15
60'sx12
65'sx10
70'sx8
55'sx10 drop set

Chest Dips:
BWx10
BWx8
BWx8
BWx8
BWx6

Lying DB Pullovers:
55x18
60x15
65x12
70x10
55x10 drop set

Biceps:
Standing DB Curls:
25'sx20
30'sx15
35'sx12
40'sx10
45'sx8

DB Iso Curls:
25'sx12 drop set

Double Pulley Straight Bar Curls:
70x20
80x15
90x12
100x12
110x10
80x16 drop set - top half reps

Total Weight: 32,690lbs


Overall a great workout today, my strength was through the roof. Felt like I could have gone heavier on DB Bench but I didn't want to burn out my chest too quickly. My left bicep has been plaguing me for some months now, I'm thinking it's tendonitis, because my left elbow is sore as f*ck shortly into my routine. I've been trying to take it easy on it but the damn thing just won't heal.

Going to increase my calorie intake by another 200-300 this week, not going to be easy but I will find a way to squeeze it in.

[Neiderhiser]

09/15/2009
Body Weight: 207lbs


Legs
Squats:
135x20
185x15
205x12
225x10
235x6
135x8 drop set

That last set of 235 were really only half squats, my legs were tired!

Leg Extensions:
45x20
55x16
70x13
90x10
115x8
70x10 drop set

Leg Press:
3ppsx15
3ppsx12
3ppsx10
3ppsx10
2ppsx15

Seated Calf Raise:
90x18
90x15
100x15
110x12
125x11

Total Weight: 44,035lbs

[Universal Rep]

Supplements:

Animal M-Stak
Animal Pump
Animal Pak
Animal Nitro
Animal Omega
Animal Flex
Universal Torrent
Universal BCAA Stack
Universal Uni-Liver
Universal Real Gains
Nature's Best Isopure Whey



That there is quite a stack. Subbed.

[mrdead]

That there is quite a stack. Subbed.

Agreed... Subbed, as well...

[CantGet2BIG]

Look good in here man. I am running a similiar stack. Put the work in and you will see results.

[Neiderhiser]

That there is quite a stack. Subbed.

Glad you agree, welcome.


Agreed... Subbed, as well...

Welcome bro.

[Neiderhiser]

Staying out of the gym today so I'll be rested up and ready to blast my lats tomorrow.

I'm strongly considering starting this 5x5 program on my next M-Stak cycle, probably in about 3-4 weeks.

http://www.eclipsegym.com/forums/viewtopic.php?t=57

[BleedCardio]

damn, that is a huge stack. Looking good in here man, good luck!

[Neiderhiser]

damn, that is a huge stack. Looking good in here man, good luck!

Appreciate the support bro!

[Neiderhiser]

09/17/2009
Body Weight: 209lbs!!!!!

Lats:
Neutral Grip Pullups:
BWx5
BWx5
BWx5
BWx5
BWx4

Wide Grip Machine Lat Pulldowns:
85x20
95x15
105x12
115x10
125x8
95x12 drop set
75x8 drop set

Straight Arm Pushdowns on double pulley w/ straight bar:
80x20
100x15
110x12
120x10
13x10

Steated Rows:
140x12 super set from previous pushdown set
115x10 drop set

Abs:
Kneeling Cable Rope Crunches:
150x20
150x20
150x20

Reverse Crunches:
20x20x20

Cable Side Twists:
60x15
60x12
60x12

Total Weight: 32,041lbs


209 on the scale today!!! Loving this M-Stak, 7lbs in 11 days. Starting to get comments from friends/coworkers on my increase in size, so I'm definitely doing it right. Today's workout was solid, nice and intense. Averaging 3,600 calories so far this week with macros at (297/327/131).

[Universal Rep]

7 pounds? Sweetness...

[Neiderhiser]

7 pounds? Sweetness...

Yessssir! Eatin big and trainin hard, no stopping me now, 220 here we come!

[Neiderhiser]

09/18/2009
Body Weight: 209lbs

Shoulders:
Smith Military Press:
70x18
90x16
110x12
120x10
130x8
90x9 drop set

Upright DB Rows:
25'sx20
30'sx15
35'sx12
40'sx8
40'sx8
30'sx8 drop set

Bent Over DB Rev Flyes:
15'sx20
20'sx15
25'sx12
30'sx10
35'sx8
20'sx12 drop set

Tri's:
Close-Grip BB Bench Press:
95x20
115x15
135x12
155x9
165x6

Double Pulley Rope Pushdowns:
60x20 drop set

[Neiderhiser]

09/21/2009
Body Weight: 210lbs!

Chest:
Incline DB Bench Press:
45'sx20
50'sx15
60'sx12
70'sx10
75'sx8
50'sx7 drop set

Incline DB Flyes:
35'sx18
40'sx13
45'sx11
50'sx9
55'sx8
35'sx10 drop set

High Pulley Cable Flyes:
60x20
70x14
70x12
80x8
80x7
Pushupsx12 drop set

Biceps:
EZ Bar Preacher Curls:
60x20
70x15
80x12
90x10
100x8
70x15 drop set

Incline DB Curls:
25'sx16
25'sx15
30'sx12
35'sx10
40'sx7

Standing BB Curl:
65x8 drop set

Total Weight: 34,710lbs


Up another pound from the weekend!!! Was in State College over the weekend watching the Nittany Lions destroy the Owls all the while pounding down a ton of food (and maybe a few cold ones, shhhhh). Remembered my to take my M-Stak with me this time so that was a plus. Workout today went extremely well, got those 75's out on Incline Bench for 8 clean reps and felt like I could go for more. This will be my last week on this first cycle of M-Stak. I'll be deloading next week in prep for my new 5x5 routine starting in Oct. That's right, this sh!t has just begun my friends!

[Neiderhiser]

09/22/2009
Body Weight: 209lbs


Legs
Squats:
135x18
185x12
205x8
225x8
245x5

Hack Squats:
90x15
140x12
180x10
230x8
170x6

Lying Leg Curls:
45x16
55x11
70x8
80x6
80x6

Calf Extn on Leg Press:
3ppsx20
4ppsx20
5ppsx16
6ppsx15
7ppsx12

Total Weight: 60,890lbs

[Neiderhiser]

Weight: 209lbs

Still stuck at 209, but upped my calorie intake to 4k this week.

[Neiderhiser]

09/24/2009
Body Weight: 210lbs


Back/Ab's
Deads:
135x15
185x12
225x10
245x8
265x5
285x2 (pr)

Seated Rows (close grip):
125x15
140x12
155x10
170x10
185x6

BB Rows:
115x16
135x12
135x10
135x10
135x10
25x12 Tbar Row Super Set on last

Decline Situps:
100 total reps

Total Weight: 26,075lbs


Deads felt great today so I decided to attempt a PR lift at the end. Wanted to hit 285x1 but the first one felt great so I got 2 out! Sick pump in my back after those. Also, weight is back up to 210! Diet has been steady and supplements are on point.

[Kon_Rock]

Whoa....man just seen this. Awesome Stak! I'm on this one...pack it on!

[Kon_Rock]

By the way where you from? I lived in Huntindon, PA for a few years and Grove City, PA I kinda miss it now. Saw you were in State College and Said Go Steelers.

[CantGet2BIG]

Lookin good in here.

[Neiderhiser]

Whoa....man just seen this. Awesome Stak! I'm on this one...pack it on!

Welcome aboard my man, saw your stak now as well, good stuff!


By the way where you from? I lived in Huntindon, PA for a few years and Grove City, PA I kinda miss it now. Saw you were in State College and Said Go Steelers.

I'm in Harrisburg now bro, went to school at psu, so I 'm a huge fan!




Lookin good in here.

Thanks for stoppin by man, appreciate the support.

[Kon_Rock]

Yeah, Thats awesome. I've been to a few PSU football games...place is insane. Shut down the whole town pretty much.

[Neiderhiser]

Yep, definitely good times out there.

[BleedCardio]

Grats on the deadlift PR bro. Keep up the good work

[Neiderhiser]

Grats on the deadlift PR bro. Keep up the good work


Thanks! Can't wait to get it over 300!

[Neiderhiser]

09/25/2009
Body Weight: 210lbs

Shoulders:
Arnold Press:
35'sx16
40'sx13
45'sx10
50'sx8
55'sx7
60'sx5

DB Front Raises:
25'sx15
30'sx12
35'sx10
40'sx8
45'sx7
30'sx8 drop set

DB Lat Raises:
20'sx16
20'sx15
25'sx12
30'sx9
30'sx8
15'sx10 drop set

Triceps:
DB Overhead Extensions:
50x18
55x15
60x12
65x10
70x8
50x8 drop set

Skull Crushers with EZ Curl Bar:
40x20
50x15
60x12
70x10
80x8

Double Pulley Angled Bar Pushdowns:
90x15 drop set

Total Weight: 21,325lbs

[Neiderhiser]

Just finished my first full cycle on M-Stak and I am blown away by the results....Gained a solid 9 lbs in 3 weeks!!!

Here are the final results for the first cycle:

Starting Stats

Weight: 202 lbs

Neck: 15.75"

Bicep: 14.25"

Forearm: 12.00"

Chest: 43.00"

Waist: 37.00"

Hips: 41.00"

Thigh: 26.00"

Calf: 16.5"

Ending Stats

End Weight: 211 lbs

Neck: 15.75"

Bicep: 14.75"

Forearm: 12.13"

Chest: 43.5"

Waist: 37.5"

Hips: 42.25"

Thigh: 26.75"

Calf: 16.63"

Pics: Before/After
http://forum.bodybuilding.com/photo/data/500/medium/019133.JPGhttp://forum.bodybuilding.com/photo/data/500/medium/001468.JPG

http://forum.bodybuilding.com/photo/data/500/medium/020133.JPGhttp://forum.bodybuilding.com/photo/data/500/medium/004401.JPG

http://forum.bodybuilding.com/photo/data/500/medium/021134.JPGhttp://forum.bodybuilding.com/photo/data/500/medium/002323.JPG

http://forum.bodybuilding.com/photo/data/500/medium/022117.JPGhttp://forum.bodybuilding.com/photo/data/500/medium/003439.JPG

[Kon_Rock]

Awesome results man! Love that M-Stak and you put in some real hard work here. It pay'd off!

[Neiderhiser]

Awesome results man! Love that M-Stak and you put in some real hard work here. It pay'd off!

Thanks KR, I'm now a believer in M-Stak....can't wait for my next cycle!

[Neiderhiser]

Deloading this week, prepping for my new 5x5 to start next week. I will perform the 5x5 for 5 weeks and assess my goals at that time to see which direction I want to head from there. I also will be starting my second cycle of M-Stak next week and will be continuing on the same supplement stack as outlined in the first post of this thread. I will continue to hover in the 4k calorie range this week and will adjust up next week if I feel my gains plateauing.

This week I will only be using Pak, Omega, BCAA Stack, Real Gains, and Uni-Liver. I am cycling off the Nitro/Torrent/Pump/M-Stak. Will resume full stack next week.

Supplement schedule for this week:

Meal 1: Pak/Uni-Liver
Meal 2:
PreWorkOut: BCAA Stak
PostWorkOut: 1/2 Serving Real Gains
Meal 3: Uni-Liver
Meal 4:
Meal 5: Uni-Liver
Meal 6: Omega



09/28/2009
Body Weight: 211lbs

Upper Body:
DB Bench Press:
50'sx12 warmup
65'sx10
65'sx10
65'sx10

Chest Dips:
BWx10
BWx9
BWx8

Wide Grip Machine Lat Pulldowns:
95x10 warmup
115x10
115x10
115x10

T-Bar Rows:
45x10
45x8
45x10

Standing BB Curls:
95x10
95x10
95x10

Incline DB Reverse Flyes (Rear Delts):
20'sx12
20'sx10
20'sx10
20'sx10

Leg Raises:
20x20x20

Forearm Rope Twists:
4 sets

[Neiderhiser]

09/29/2009
Body Weight: 211lbs


Legs
Squats:
135x10
225x8
225x8
225x8

Leg Press:
3ppsx12
4ppsx12
5ppsx10
6ppsx8

Leg Extensions:
90x10
90x10
90x10

Lying Leg Curls:
45x10
45x10
45x10

Seated Calf Raises:
90x15
110x15
135x15
135x13

Total Weight: 36,480lbs

[CantGet2BIG]

Nice before and afters bro. I can see some added thickness in the chest/shoulder area for sure.

[BleedCardio]

Keep up the good work!

[Neiderhiser]

Nice before and afters bro. I can see some added thickness in the chest/shoulder area for sure.

Yeah man, my clothes are telling me the same thing! I'm thinking about just stocking up on sweats and hoodies for the winter.


Keep up the good work!

Thanks bro, just getting started in here!

[Neiderhiser]

Off today. Weight still holding at 211lbs. Looking forward to starting a new 5x5 program next week, it's about time I started adding some serious weight to my lifts. I put together my top 5 weights for each of the exercises I'll be performing on the new program next week. Will use these for reference once I complete the program after 5 weeks.

Bench: 200
Squat: 265
Deads: 265
Rows: 175
Pullups: BWx5
Military Press: 95 (I've never done standing before, should be interesting)

I will also probably throw in some calf work here 'n there, but no need to list weight.

[Neiderhiser]

Today begins my second cycle on Animal M-Stak along side a whole new workout program. I am starting Bill Starr's 5x5 program here:

http://www.eclipsegym.com/forums/viewtopic.php?t=57

I will be on this program for 5 weeks with the goal to increase strength on bench/deads/squats. I am also going back to the full supplement stack I outlined in my original post. Goal is to eat ~4000 calories with macros hovering in the 30/40/30 range.

Here is how day 1 went on the start of the 5x5:

10/05/2009
Body Weight: 211lbs

BB Bench:
135x5
155x5
175x5
195x5
205x5

ATG Squats:
225x5
225x5
225x5
225x5
225x5

Dynamic Rows:
185x5
185x5
185x5
185x5
185x5

Total Weight: 14,575lbs


NOTES: I have never performed a 5x5 before. I am normally a volume trainer, but I must say I already LOVE this program. Hitting compound exercises with high weight just gets your blood pumping, can't wait till Weds to hit it hard again.

I originally only planned on maxing out at 185 on the bench because its been a few weeks since I last benched and my previous PR on bench was 210x5. But the first 2 sets felt so light I kept increasing by 20lbs rather than 10lbs. I have never been one to test out max benching/squat/dead etc, but I am truly looking forward to putting up some big numbers in the coming weeks!

[BleedCardio]

Good start to part 2 of the stack! Looking forward to some huge PRs bro

[Kon_Rock]

Here we go ROUND 2! Ding, Ding. Tear it up man!

[Neiderhiser]

Good start to part 2 of the stack! Looking forward to some huge PRs bro


Here we go ROUND 2! Ding, Ding. Tear it up man!

Thanks guys, I got a whole new fire lit under my ass. Big things are ahead for this up and coming animal. This has been a long time coming....stay tuned!

[Neiderhiser]

REST DAY

Weight: ???

Since I am now only training 3x per week, I am thinking about adding 1 or 2 days of light cardio just to keep the engines revving and to keep my endurance up. I will add more calories to my diet if I see any decrease in weight from it.

Preview of tomorrow's workout:

Military Press
Deads
Squats
Pullups

[Kon_Rock]

Preview of tomorrow's workout:

Military Press
Deads
Squats
Pullups

What's your three day workout split look like?
I did this one semester and went something like this:

Monday: Chest & Back
Wed: Legs & Shoulders
Friday: Arms

With what you got for tomorrow I would start from the inside out.
Squats,Pullups,Deads,Military Press

Doing the Deads after pullups your lats will be pumped and when you come up squeeze, it'll feel great.

Just an idea. Keep it up man

[Neiderhiser]

Body Weight: 211lbs

Standing Military Presses:
95x5
115x5
115x5
115x5
125x5

Deads:
225x5
275x5
275x5
275x5
275x5

ATG Squats:
195x5
195x5
195x5
195x5
195x5

Pullups:
BWx5
BWx5
BWx5
BWx4
bWx3

Total Weight: 19,217lbs


Notes: My first attempt at standing military presses. I have a messed up shoulder, separated it a few times during high school and once in college. But I started with 95 and felt no problems so I bumped it up to 115 and then 125 on the last set just to test the waters. Shoulder felt good on all sets!

Dead lifts were the highlight of today's workout, my plan was to hit 225 for all 5 sets, but after the first set of 225 it felt like nothing, so I went all out and threw 50 more lbs on the bar and went to work. I got the remaining 4 sets out for 5 reps and my back was so pumped I felt like I had belt tied tight around my waist. I'm looking forward to getting 3 pies on that bar for a clean set of 5 in the near future!

[Kon_Rock]

Nice looking weight there. Solid increases. Deads killed me yesterday, my back is sore! Do good luck tomorrow

[Neiderhiser]

What's your three day workout split look like?
I did this one semester and went something like this:

Monday: Chest & Back
Wed: Legs & Shoulders
Friday: Arms

With what you got for tomorrow I would start from the inside out.
Squats,Pullups,Deads,Military Press

Doing the Deads after pullups your lats will be pumped and when you come up squeeze, it'll feel great.

Just an idea. Keep it up man


Nice looking weight there. Solid increases. Deads killed me yesterday, my back is sore! Do good luck tomorrow


My split looks like this:

Monday: Chest/Legs/Back
Wed: Shoulders/Back/Legs
Friday: Chest/Legs/Back

It's all part of Bill Starr's 5x5 program, which I am following to a T and he has a specific order for each exercise. So I'm gonna ride it out and see how it goes, appreciate the advice though bro!

And no joke on deads, my back is sore as well today. Feels like someone used it as a punching back last night, love it!

[Neiderhiser]

Damn, this 3 day split is kiiiiilllin me, I just want to be in the gym right now! But I got to be patient and just push hard on the days I do lift so i take full advantage of these rest periods. My back and shoulders are sore from yesterday's workout, so that is a good sign.

Stepped on the scale today and sh*t is gettin real.............213! Up 2 lbs so far on this second cycle and just been eatin everything in sight. It's only 2pm where I am at and I already got down a little over 3k calories for today. The road to 220 is looking better and better gentlemen.

[Kon_Rock]

Damn, this 3 day split is kiiiiilllin me, I just want to be in the gym right now! But I got to be patient and just push hard on the days I do lift so i take full advantage of these rest periods. My back and shoulders are sore from yesterday's workout, so that is a good sign.

Stepped on the scale today and sh*t is gettin real.............213! Up 2 lbs so far on this second cycle and just been eatin everything in sight. It's only 2pm where I am at and I already got down a little over 3k calories for today. The road to 220 is looking better and better gentlemen.

Yeah man love stepping on the scale and seeing big numbers. Hah...only working out three days a week is hard to handle. Just look at this way...more rest to grow.

[Neiderhiser]

Yeah man love stepping on the scale and seeing big numbers. Hah...only working out three days a week is hard to handle. Just look at this way...more rest to grow.


Exactly KR, just gotta be patient with this. New program so I'm still adjusting.

[Neiderhiser]

Body Weight: 214lbs!!!

Growing little by little.

BB Bench Press:
190x5
190x5
190x5
195x5
200x5

Squats:
135x5
175x5
205x5
225x5
250x5

Dynamic BB Rows:
105x5
135x5
185x5
205x5
225x5 (PR)


Total Weight: 14,100lbs


Notes: Go heavy or go home....that was my motto as soon as I stepped in the gym tonight. Started with the bench press and blasted out 190 til I finished out at 200 feeling unchallenged, next week I am bumping up. Squats came next and by the time I got to my last set at 250 I felt like I could have another 20-25lbs on the bar, I was in a zone tonight. I finished out the night w/ some dynamic rows and let it all go on the last set. I barely eeked out the last rep of 5 at 225 hitting a new PR!

I must admit that after my first week on this 5x5 program that I was a bit skeptical at first, only doing 3-4 exercises per session just seemed too simple, but going back to basics is exactly the change I needed to push myself to the next level. This week is just the beginning, the weights that felt heavy today will be feeling light in the coming weeks.

My body weight hit a new high today at 214, up 3lbs from the start of this second cycle on M-Stak. Man do I love this supp! I finish this week with a solid diet, eating like horse:

Avg Cals: 4,100
Avg Prot: 306g (30%)
Avg Carb: 362g (34%)
Avg Fat: 162g (35%)

I admit my eating can be cleaned up just a bit, I'd like to get my fat intake down about 5% and substitute more clean carbs. I will be working on a cleaned up diet this weekend and will post it upon completion.

Off for the weekend, stay tuned brothers.

[Kon_Rock]

Nice BB Rows! I love those....nothing like pull heavy weight up to your stomach and feeling those lats squeeze.

[Neiderhiser]

Yessir, felt every muscle in my back scream when I rowed out that last set. Gonna need the next 2 days to recoup!

[Radio89]

Nice bro, im also using mstak. Did one cycle, popin open the second can next week!

[BleedCardio]

Strong rows man. It shouldn't be too hard for you to drop 5% from your fat macros.

[Neiderhiser]

Nice bro, im also using mstak. Did one cycle, popin open the second can next week!

Yeah man Mstak is the Sh!t, how did your first cycle go?


Strong rows man. It shouldn't be too hard for you to drop 5% from your fat macros.

Thanks bro that last set took everything I had, and yes getting my macros in ordered just takes a little planning ahead.

[Neiderhiser]

Feeling strong today fellas. I am going to attempt a new PR today on the BB Flat Bench...

2 PIES!

I've always had a weak bench and never in my life attempted 225 before, so this should be interesting. But it's all about testing your limits and improving strength. I'll be reporting back later today with the results.

[Kon_Rock]

Feeling strong today fellas. I am going to attempt a new PR today on the BB Flat Bench...

2 PIES!

I've always had a weak bench and never in my life attempted 225 before, so this should be interesting. But it's all about testing your limits and improving strength. I'll be reporting back later today with the results.

Get it man! You got it, just dig deep for it!

[Neiderhiser]

Body Weight: 215lbs


BB Bench Press:
135x5
155x5
175x5
205x5
225x3 PR

Squats:
250x5
250x5
250x5
250x5
250x5

Dynamic BB Rows:
205x5
205x5
205x5
205x5
205x5


Total Weight: 15,400lbs

NOTES: My first attempt at 2 pies on the flat bench, and the results were mixed. Got 3 solid reps and almost a 4th rep but required help on the lock out so I'm not counting it. It feels great though to hit a milestone like this on my bench press since I've never attempted this weight even for a 1 rep max (always been a volume trainer). I will be looking for those last 2 reps next Monday when I make my second attempt for 225x5.

The rest of the work out was solid, 250 on squats and 205 for dynamic rows. Both were challenging and both will soon go up in the coming weeks or days :D


Diet/Supps:

Cleaning up my diet a bit this week as I have previously stated. I just need to be a bit more consistent with my meals. This week I cooked up a few lbs of spaghetti w/ meat sauce for lunches and will be eating steak/rice/spinach salad for dinner.

Spaghetti Ingredients:

Whole Wheat Pasta
80/20 Ground Beef
Prego Garden Veggie Sauce

1lb 7oz Serving Size
930 Total cals per serving
(69/73/40 Macros) (P/C/F)

Still trying to maintain 4k cals per day and still on my same supplement stack since day 1 of this log. And oh yeah, up another lb from the weekend to 215....time to buy a new wardrobe, everything is Tiiiight now!!!

[Kon_Rock]

YEAH MAN! Nice bench today....I bet that felt amazing and not just one heck your putting up 3!

[Neiderhiser]

yeah I definitely felt a sense of accomplishment when I pushed that weight off my chest for reps. Now I just gotta build it up to 5 reps so I can keep going up.

[Kon_Rock]

Thats what it's all about. One step at a time. You got the drive to get there!

[BleedCardio]

awesome PR man, congrats.

[mrjoxo]

Nice job on the bench man, its all about that progression! But the Animals always get it done, yessir.

[Neiderhiser]

awesome PR man, congrats.


Nice job on the bench man, its all about that progression! But the Animals always get it done, yessir.


Thanks guys! I'll be closing in on my Squat (275) and Dead (285) PR's soon, stay tuned!

[Neiderhiser]

Weight: 214

Today is a scheduled off day, but I decided to do 30 min of light intensity cardio and some calf training as follows:

Seated Calf Raise:
45x15
90x12
135x10
180x5
180x5

[Radio89]

Honestly I think my first mstak cycle got cut short because of two things-i didnt eat enough, and I got sick the whole last week of the cycle so..

But I don't blame M-Stak. Can't wait to try the second can. Im thinking of ordering another can today haha.

Nice workouts btw.

[CantGet2BIG]

Lookin good bro. Packin on some serious mass in here.

[Neiderhiser]

Honestly I think my first mstak cycle got cut short because of two things-i didnt eat enough, and I got sick the whole last week of the cycle so..

But I don't blame M-Stak. Can't wait to try the second can. Im thinking of ordering another can today haha.

Nice workouts btw.

Ohhhh damn, nothing like getting sick to completely derail a workout schedule. But definitely give it another shot man, and no skimping on the food intake. Eat Big to Get Big, no other way to do it.

Good Luck!


Lookin good bro. Packin on some serious mass in here.

Thanks man, just trying to put in my dues on the long road ahead.





Side Note:

Funny thing happened to me last night, I was at the mall shopping for some new workout clothes since I been packing on the lbs as of late. I was at the checkout counter and the sales lady was ringing up my new shorts when she stops, looks at the shorts and then darts a look my way and says,

HER: "You realize these are 2X's riiiiight?".
ME: "Yeah, I realize that."

She then scoffs and goes, "Well you sure don't look like a double X, you sure you want these?!?!". I just laughed and told her my weight is deceiving. I get this a lot actually when people ask how much I weigh....no one believes me when I tell them I am over 200lbs. Kinda makes me feel small when they under estimate, ha!

At any rate, I also picked me up a new pair of training shoes. I am retiring my old beat up Nike sneakers and trading them in for a pair of these:





























































http://1.bp.blogspot.com/_SkWj5MUulj4/RoDq7GdeZDI/AAAAAAAAAAM/rDHsoFSW3SE/s320/black-chucks.jpg

[Kon_Rock]

Haha...crazy sales people they don't have a clue! That's funny tho. There ya go got some new shoes. I love my Under Armour shoes...they are so light and very comfortable.

[BleedCardio]

Haha...crazy sales people they don't have a clue! That's funny tho. There ya go got some new shoes. I love my Under Armour shoes...they are so light and very comfortable.

You should have told the saleslady to go to the back and get you a sammich! I just got a pair of Under Armour sneaks, 2 days in and so far I am loving them. Chuck's are awesome for deads!

[Kon_Rock]

You should have told the saleslady to go to the back and get you a sammich! I just got a pair of Under Armour sneaks, 2 days in and so far I am loving them. Chuck's are awesome for deads!

Yeah man Under Armours are freaking awesome I have two pairs. That's all I wanna buy.

[Neiderhiser]

Haha...crazy sales people they don't have a clue! That's funny tho. There ya go got some new shoes. I love my Under Armour shoes...they are so light and very comfortable.



You should have told the saleslady to go to the back and get you a sammich! I just got a pair of Under Armour sneaks, 2 days in and so far I am loving them. Chuck's are awesome for deads!


Someone aware me on these Under Armour shoes!?!

[Kon_Rock]

Someone aware me on these Under Armour shoes!?!

I have ones they dont make anymore but they are similar to these ones. And they have a footsleeve so you dont even have to tie em.

http://www.underarmour.com/shop/us/en/mens/footwear/pcid1210260-Men-s-UA-Mako/1210260-001

[BleedCardio]

There are mine:
http://www.underarmour.com/shop/us/en/footwear/running/mens/save-20/pcid1201533-Men-s-UA-Illusion/1201533-062

[Neiderhiser]

I have ones they dont make anymore but they are similar to these ones. And they have a footsleeve so you dont even have to tie em.

http://www.underarmour.com/shop/us/en/mens/footwear/pcid1210260-Men-s-UA-Mako/1210260-001


There are mine:
http://www.underarmour.com/shop/us/en/footwear/running/mens/save-20/pcid1201533-Men-s-UA-Illusion/1201533-062

Nice guys, I'll keep those in mind next time I'm shopping for some new sneakers. I used my chucks last night for deads and squats, and WOW I really noticed the difference on squats. I had a lot more stability and drive when hitting the hole, definitely a good investment.

[Kon_Rock]

Nice guys, I'll keep those in mind next time I'm shopping for some new sneakers. I used my chucks last night for deads and squats, and WOW I really noticed the difference on squats. I had a lot more stability and drive when hitting the hole, definitely a good investment.

Awesome man...always good when you equipment helps out!

[Neiderhiser]

10/14/2009
Body Weight: 215lbs

Deads:
280x5
280x5
280x5
280x5
280x5

Standing Military Presses:
115x5
115x5
115x5
115x5
125x5

ATG Squats:
215x5
215x5
215x5
215x5
215x5

Pullups:
BWx5
BWx5
BWx5
BWx4
bWx3

Total Weight: 20,030lbs


Notes: Last night was the most brutal workout yet on this new 5x5 program. Started the night w/ dead lifts. First 3 sets were tough, last 2 were just ball breaking. Tore up my hand a bit on the bar trying to squeeze out the final two reps on set 5, but it was worth it my back was fully pumped after that.

The military presses felt good, still babying those a bit due to my shoulder issue. Squats went quickly since I wasn't maxing out and I am loving the new chuck taylors on squats....don't know how I've been squatting w/o them! Closed out the night w/ neutral grip pullups and still couldn't get out a full 5x5 with them. I keep gaining weight every week and my back just isn't catching up, ha.

[Kon_Rock]

Good looking workout man. Way to tear through those deads, thats when its pays off when you gotta dig deep for each rep!

[Neiderhiser]

Good looking workout man. Way to tear through those deads, thats when its pays off when you gotta dig deep for each rep!

It definitely paid off, feeling the after affects today.




Weight: 215

Did 30 min of light cardio once again and some calf work as follows

Calf Extensions on Leg Press:
3ppsx12
4ppsx12
5ppsx12
6ppsx12
7ppsx10
8ppsx8


Notes: I've started some light intensity cardio work just to keep my heart healthy as I consume these massive amounts of calories. It also helps to increase the 'ol appetite!

Tomorrow I will be attempting two PR's, one on squats (275x5) and the other on rows (230x5). I've hit 275x3 on squats a few months ago, but the depth was certainly suspect so it's hard to call it a max.

Only two weeks into this program and the most noticeable change to my physique has definitely been my quads/hams as they have blown the f*** up! Had to buy new jeans the other day to accommodate the added size, I'll have pics posted up after I complete this second cycle.

[Neiderhiser]

10/16/2009
Body Weight: 2145bs

BB Bench Press:
205x5
205x5
205x5
205x5
205x5

Squats:
135x5
170x5
200x5
230x5
275x5 PR

Dynamic BB Rows:
135x5
135x5
165x5
195x5
235x3 PR


Total Weight: 14,005lbs


Notes: Overall it was a great workout. Bumped my bench press up 15 lbs from last week and nailed all 5 sets for 5 reps. Squats were the highlight of the night hitting a new PR at 275x5, Every rep was at or below parallel, was really happy with these. I hit a new PR on dyamnic rows but didn't get all 5 reps out, so next week I will be again attempting 235x5.

[Neiderhiser]

Today and tomorrow are rest days, just gonna keep eating and then prepare for the week ahead. I'm going into my final week on M-Stak and I'm only 5lbs away from my 220 goal. After I finish this last cycle of M-Stak I will continue my bulk through the end of the year, but rather concentrating on weight gains I will be more focused on strength gains while keeping my calorie intake the same or less in order to just maintain my current weight levels.

I will be moving this log over to the Workout Journal section in a week since I will no longer be taking M-Stak during the final few months of my bulk. Hope to see you guys there!

[Kon_Rock]

Nice job on those squats!!! Getting stronger always feels good. Rest and eat up buddy.

[Neiderhiser]

Nice job on those squats!!! Getting stronger always feels good. Rest and eat up buddy.

Appreciate it KR, definitely blowin up these past two weeks pushin heavier weights.

[Neiderhiser]

Tonight I'll once again be attempting 225x5 on the flat bench to hit a new PR. Time to dig deep.

[Kon_Rock]

Tonight I'll once again be attempting 225x5 on the flat bench to hit a new PR. Time to dig deep.

Yeah man 225 for five, come man you OWN that!!!!

[Neiderhiser]

Body Weight: 215lbs


BB Bench Press:
135x5
155x5
175x5
205x5
225x5 PR

Squats:
260x5
260x5
260x5
260x5
260x5

Dynamic BB Rows:
210x5
210x5
210x5
210x5
210x5


Total Weight: 16,225lbs


NOTES: Nailed 2 pies for 5 reps hitting a new PR with full ROM!!!! 'nough said gentleman.

[Kon_Rock]

Hahah...'nough said! Awesome man...glad to see you tearing it up.

[BleedCardio]

Awesome PR, and squats are no joke either.

[Neiderhiser]

Awesome PR, and squats are no joke either.


Hahah...'nough said! Awesome man...glad to see you tearing it up.


Thanks guys, hitting these goals is what its all about. Increasing little by little.

And yeah msd, squats are steadily increasing as well. Goal is to try and get to 3 pies by the end of the year. Stay tuned.

[Neiderhiser]

10/20/2009

Yesterday was a rest day. Was struggling to get my calorie requirements for the day. I had a dream last night that I was being chased by a lion, so I googled it this morning and found this:

"To dream that you are attacked by a lion, indicates that you have many obstacles to overcome. You must resist the force that is driving you to self-destruction."

Well I certainly have many obstacles to overcome, since I have ambitious goals set before me. But the only self-destruction I am seeking is in the gym, so no way in hell am I resisting that!

At any rate, tonight is dead lifts, attempting 285, another PR for me...it's gonna be brutal.

[BleedCardio]

10/20/2009

At any rate, tonight is dead lifts, attempting 285, another PR for me...it's gonna be brutal.

Go get it!

[mrjoxo]

it ain't going to be brutal for you...it'll be brutal for the weights when you just pick them up and show that they serve you.

[Neiderhiser]

10/21/2009
Body Weight: 216lbs

Deads:
285x5
285x5
285x5
285x5
290x5 PR (yes I was feeling cocky)

Standing Military Presses:
125x5
125x5
125x5
125x5
125x5

Pullups:
BWx5
BWx5
BWx5
BWx5
bWx4

ATG Squats:
225x5
225x5
225x5
225x5
225x5

Total Weight: 21,060lbs


Notes: Yeah boys 285 felt so good I bumped to 290 on my last set and killed it! My back was crying by the end though, but damn was it worth it. The standing military press felt great on my weak-ass shoulder, should be able to put up 135 next week if all goes well. Only other high point was that I almost hit all my pullups on this 5x5. If only I didn't keep gaining weight every week I might be able to get all those sets out, ha!

Weight is up another lb putting my 4lbs away from 220. Won't hit it this week but possibly next.

[Neiderhiser]

Weight: 217

Walked on the treadmill for 15 min and did some seated calf raises. Eating has been quite the chore as of late. Time to rest up and prepare for tomorrow's battle.

[Kon_Rock]

Nice job on those Deads!!!! You keep going up...awesome stuff!

[BleedCardio]

10/21/2009


Deads:

290x5 PR (yes I was feeling cocky)





http://i102.photobucket.com/albums/m93/Lovemy4goldens/Dolls/applause.gif

3 plates next

[Neiderhiser]

http://i102.photobucket.com/albums/m93/Lovemy4goldens/Dolls/applause.gif

3 plates next

haha, 3 plates are coming, but don't think it will be next, HA!


Nice job on those Deads!!!! You keep going up...awesome stuff!

Yeah man, and I plan on keeping it that way for a bit. Every week, little by little.

[Radio89]

Man i just cant believe ur weight tho. I look very similar to you..and im a lot lighter...haha

[mrjoxo]

Nah son, I think you can get 3 plates next myself if you can put up 290x5.

[Neiderhiser]

Man i just cant believe ur weight tho. I look very similar to you..and im a lot lighter...haha

Well man all I can say is that my stomach says otherwise! I'll be posting after pics next week sometime.


Nah son, I think you can get 3 plates next myself if you can put up 290x5.

Yeah man I think I can pull 3 plates too...just not 5 times yet!

[Neiderhiser]

Body Weight: 220lbs!!!

BB Bench Press:
210x5
210x5
210x5
210x5
215x5

Squats:
135x5
185x5
205x5
235x5
285x5 PR

Dynamic BB Rows:
135x5
155x5
185x5
205x5
235x5 PR


Total Weight: 15,075lbs


Notes: Don't ask me how or why....and yes I stood on the scale for about a full min in disbelief, but it said 220!. I'll admit that I felt bloated as all hell today so part of me expected a big # to appear, but 220 threw me. I'll venture to guess I'll probably drop back to about 218 this weekend after my body normalizes. It's not all pretty weight but damnit I hit it!

My weight wasn't the only thing hittin new highs tonight, I pounded out those 285 squats like it was nothing and the PR on the rows were much cleaner reps this time around. All I can say at this point fellas is DAMN!

[Neiderhiser]

So here it is the end of my second cycle on Animal M-Stak. All the hard work in the gym and the time spent shoveling down pounds of food has all paid off in the end. It's now time to look at the results and provide some final thoughts on this journey.

Here are the final results for the second cycle since the beginning:

Starting Stats:
Weight: 202 lbs
Body Fat: 15%
Neck: 15.75"
Bicep: 14.25"
Forearm: 12.00"
Chest: 43.00"
Waist: 37.00"
Hips: 41.00"
Thigh: 26.00"
Calf: 16.5"

Bench: 205x5
Squat: 250x5
Dead: 265x5

Final Stats:
End Weight: 218 lbs
Body Fat: 18%
Neck: 16.38"
Bicep: 14.63"
Forearm: 12.00"
Chest: 44.00"
Waist: 38.00"
Hips: 43.25"
Thigh: 28.00"
Calf: 17.00"

Bench: 225x5
Squat: 285x5
Dead: 290x5

Pics: Before/After
http://forum.bodybuilding.com/photo/data/500/medium/019133.JPGhttp://forum.bodybuilding.com/photo/data/500/medium/001480.JPG

http://forum.bodybuilding.com/photo/data/500/medium/020133.JPGhttp://forum.bodybuilding.com/photo/data/500/medium/006328.JPG

http://forum.bodybuilding.com/photo/data/500/medium/021134.JPGhttp://forum.bodybuilding.com/photo/data/500/medium/002485.JPG

http://forum.bodybuilding.com/photo/data/500/medium/022117.JPGhttp://forum.bodybuilding.com/photo/data/500/medium/004129.JPGq

[Neiderhiser]

Now for the most dramatic change of this bulk cycle, my legs. I put a full 2" on my quads/hams in just under 2 months, for better or worse my legs are my best asset in terms of muscle development.

http://forum.bodybuilding.com/photo/data/500/medium/02375.JPGhttp://forum.bodybuilding.com/photo/data/500/medium/005343.JPG

[Neiderhiser]

I started this log to track my progress while cycling with Animal's M-Stak. After two full cycles I can honestly say that this product exceeded my expectations. I put on 16 total pounds in about 7 weeks! I added 9 lbs during the first cycle and another 7lbs during the second. Of those 16 lbs, 7 lbs were lean muscle gains. There were no side effects noted during either cycle other than an increase in appetite, which when bulking is a good thing.

Other notable gains were size and strength increases. I added 0.4" to my arms, 1" to my chest, and an astounding 2" to my quads! On the strength side, I increased my max 5 rep bench by 20lbs, added 25lbs to my max 5 rep dead lift, and added 35lbs to my 5 rep max squat.

Looking ahead.......

Now that I have finished my two cycles on M-Stak, my overall goal will be to continue to bulk through the end of the year. While I have no specific goals to keep increasing my weight, my main focus will be on further progressing my strength gains. Ideally, I will just maintain my current weight through the end of the year at which point I will begin my cut to get ready for spring '10.

I will be starting a new log over in the workout journal forum sometime this coming week since I am no longer supplementing on M-Stak. Hope to see you all over there and thanks guys for all the support and motivation along the way.

[Neiderhiser]

10/26/2009
Body Weight: 218lbs


BB Bench Press:
135x5
155x5
185x5
205x5
230x5 PR

Squats:
270x5
270x5
270x5
270x5
270x5

Dynamic BB Rows:
220x5
220x5
220x5
220x5
220x5


Total Weight: 16,800lbs


NOTES: Great workout last night hitting another new flat bench PR @ 230lbs. Squats were no joke as well.

[Kon_Rock]

Nice Bench man!! Squats are looking real good, keep it up.

[Neiderhiser]

Body Weight: 218lbs

Deads:
295x5
295x5
295x5
295x5
300x5 PR!

Standing Military Presses:
135x5
135x5
135x5
135x5
135x5

Pullups:
BWx5
BWx5
BWx5
BWx5
BWx5

ATG Squats:
235x5
235x5
235x5
235x5
235x5

Total Weight: 22,100lbs


Notes: Another dead lift PR tonight! Picked 300 off the ground on the final set, definitely want MOAR next week! Tonight was also the first night I got all 5 sets of my pull ups out. I definitely feel my back getting stronger each week.

[Kon_Rock]

Looks like that video watchin help you visualize that big DEAD LIFT!!!!! Awesome man!

[BleedCardio]

Damn bro, awesome job and awesome results. Keep up the good work, lemme know when you get the new log going

[Neiderhiser]

Looks like that video watchin help you visualize that big DEAD LIFT!!!!! Awesome man!

Yessir, just needed a little inspiration.


Damn bro, awesome job and awesome results. Keep up the good work, lemme know when you get the new log going

Thanks man, I'll be sure to post a link to the new log as soon as it's up.

[Neiderhiser]

Weight: 217 lbs

Walked on the tread mill for 30 minutes at an incline. Also did the following calf and ab work:

Seated Calf Raises:
45x12
90x12
135x12
180x8
180x8

Leg Raises:
12x3

Notes: Been feeling bloated as all hell lately, not quite sure what is up. I cleaned up my diet this week and cut back about 500 cals per day. Going to spend the next couple of weeks trying to shed some body fat I put on during the bulk, about 5lbs or so.

[Kon_Rock]

Yeah I feel bloated at times from all the food. I take some fiber powder after dinner and that seems help. Clean that digestive track all up.

[Neiderhiser]

Yeah man, I hear ya on keeping it clean. When I was up to 4k+ per day I was on the can at least 3 times per day!

[Kon_Rock]

Yeah man, I hear ya on keeping it clean. When I was up to 4k+ per day I was on the can at least 3 times per day!

Haha....yeah I hear ya. Plus it helps you absorb whats needed when your cleaned out.

[Neiderhiser]

My new training log is up and running over at the Workout Journals here:

http://forum.bodybuilding.com/showthread.php?p=405065091


Friday's workout has been posted. Thanks again for all the support in here guys!

[Kon_Rock]

I'm debating on running a workout log after this.

[Neiderhiser]

After running this log I decided it was in my best interest to continue logging my progress. Having the support and input from fellow animals like yourself has helped me greatly with staying motivated and focused on my training. So if you do, you can count me in as subbed man.

[Kon_Rock]

After running this log I decided it was in my best interest to continue logging my progress. Having the support and input from fellow animals like yourself has helped me greatly with staying motivated and focused on my training. So if you do, you can count me in as subbed man.

Yeah its good to have people supportin and giving input. I think I will, its fun having one and keeps ya with it. Plus you can track your progress nicely. Oh yeah, i'm in on yours!!!